Soy Milk vs. Apple
Nutrition comparison of Soy Milk and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and apple:
- Apple is a great source of dietary fiber.
- Soy milk has 64% less carbohydrates than apple.
- Soy milk has 65% less sugar than apple.
- Soy milk has more riboflavin, niacin and Vitamin B12, however, apple contains more pantothenic acid.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and soy milk contain similar amounts of calories - apple has 52 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Apple | |
|---|---|---|
| Protein | 24% | 2% |
| Carbohydrates | 46% | 96% |
| Fat | 31% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 64% less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 11 times more dietary fiber than soy milk - apple has 2.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Soy milk has 65% less sugar than apple - apple has 10.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 900% more protein than apple - apple has 0.26g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both apple and soy milk are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than soy milk - apple has 4.6mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 17 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than apple - soy milk has 3.7iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and soy milk contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Apple and soy milk contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin, niacin and Vitamin B12, however, apple contains more pantothenic acid. Both soy milk and apple contain significant amounts of thiamin, Vitamin B6 and folate.
| Soy Milk | Apple | |
|---|---|---|
| Thiamin | 0.029 MG | 0.017 MG |
| Riboflavin | 0.184 MG | 0.026 MG |
| Niacin | 0.425 MG | 0.091 MG |
| Pantothenic acid | ~ | 0.061 MG |
| Vitamin B6 | 0.031 MG | 0.041 MG |
| Folate | 9 UG | 3 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 19 times more calcium than apple - apple has 6mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Apple and soy milk contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Apple and soy milk contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than apple per 100 grams.
| Soy Milk | Apple | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.009 G |
| Total | 0.075 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than apple per 100 grams.
| Soy Milk | Apple | |
|---|---|---|
| linoleic acid | 0.584 G | 0.043 G |
| Total | 0.584 G | 0.043 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Milk g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or soy milk contain more calories in 100 grams?Apple and soy milk contain similar amounts of calories - apple has 52 calories in 100g and soy milk has 43 calories.
Does apple or soy milk have more carbohydrates?
By weight, soy milk has 60% fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does apple or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 19 times more calcium than apple - apple has 6mg of calcium in 100 grams and soy milk has 123mg of calcium.